LCF Mini Games:
Week 3 is 400 meter row for time. Use the score sheets and then put them back in the green folder.
Leader-board coming soon!!
Play-care Coverage Needed – We are looking for someone or a few athletes to cover 10am Playcare on Tuesday, Wednesday and Thursday, starting in October. Compensation is offered to off set membership fees. If we can’t find anyone to fill these hours we may need to look at canceling play-care for 10am, three days a week.
Dynamic Warm-Up – Mobility
Prepare to honor..
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
7 Rounds for time of:
Run 400 meters
21 Walking lunges
15 Pull-ups RX, 15, Intermediate 12, Beginner 15, Jumping PU
If you have a 20-lb. weight vest or body armor, wear it.
Rx is as posted. All sets are intended to be completed unbroken. Strive to complete the workout in under 25 min.
Intermediate; in order to the keep the athletes moving and intensity high, no vest is used and the pull-ups are decreased to 12 per round.
Beginner; PU’s changed to jumping pull-ups no vest
*Scale weight and movements as needed in progression . Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level:
5x Snatch Complex of: 1x Snatch Pull + Snatch + OHS, climbing
*Start @50% 1RM, work technique, pause at the bottom